Monday, January 13th, 2020

Monday, January 13th, 2020

Announcements

Link to the Nutrition Challenge http://xscrossfit.com/nutrition-challenge/

If you still need to do your body fat test for the challenge and you’re not signed up for one please email Alex with a time that works for you.

Email Alex@XSCrossFit.com if you have questions.
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XS CrossFit – General CrossFit

Weightlifting

Compare to 12/16/19. Goal is to beat your last 5+ by adding a little weight or more reps.

Back Squat (5×5+)

Take 90% of 1 RM Back Squat

Set 1 – 5 Reps at 45% of 90%

Set 2 – 5 Reps at 55% of 90%

Set 3 – 5 Reps at 65% of 90%

Set 4 – 5 Reps at 75% of 90%

Set 5 – 5+ Reps at 85% of 90%

Use this calculator to make it easy.

http://xscrossfit.com/eforms/5-3-1-program-calculator/65/

Metcon

Metcon (AMRAP – Reps)

AMRAP 12 MINUTES:

2, 4, 6, 8, 10…reps of

– Power Clean & jerk (135/95)

– Lateral burpees over bar

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